10 Low Glycemic Foods
Food #5: Kidney Beans
Beans in the legume family are great dietary sources for protein, fiber, folate, and even iron. In addition, numerous bean types have been associated with lowering blood sugar levels.
One of the most commonly consumed beans, kidney beans, has one of the lowest GI scores in the legume family. Kidney beans have a GI score of 42. One study of 17 people with type 2 diabetes consumed kidney beans with rice. It was found, when pairing kidney beans with rice, it had a positive effect on lowering blood sugar versus when eating rice alone. Kidney beans are also great because they are low in calories. One cup has 215 calories, 13 grams of protein, and 14 grams of fiber.
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